Smoothie

For this: PC Blue Menu Yogurt Smoothie Mango is a good swap. A 250-mL bottle has 4 g fibre (thanks to added chicory root inulin), for just 10 more cal­ories and the same amount of fat.

4 / 5

Bagels

Swap this: Country Harvest Sesame bagels. If you’re looking for a fibre-rich breakfast, you’ll find just 2 g in each 90-g bagel. (One bagel has 240 calories and 2.5 g of fat, 0.5 g of which is saturated).

For this: Country Harvest Twelve Grain bagels. These have a few more calories (260) and fat grams (4.5 g, 1 g of which is sat­ur­ated)-but more than twice the fibre: 5 g. Add peanut butter for a breakfast with staying power.

5 / 5

Mac and Cheese

Swap this: Kraft Dinner Original macaroni and cheese is classic comfort food. But there’s only 1 g fibre per serving (3/4 cup/175 mL of prepared pasta). There are 240 calories and 5 g of fat when prepared according to the package directions.

For this: Kraft Dinner Smart High Fibre mac and cheese has an impressive 5 g fibre per 2/3 cup (150 mL), thanks to added inulin and oats. It has 190 calories and 3.5 g fat when made following the package directions.

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